Nurturing Your Mental Health During Autumn and Winter with Simple Daily Habits
- rachaelguy
- Nov 17
- 5 min read
As the days grow shorter and the skies turn greyer, you may notice a shift in your mood and energy. The darker, colder months can challenge your mental health, making it harder to stay positive and balanced. Taking care of your mental wellbeing during autumn and winter is essential for your wellbeing. Sticking to a routine and adding in some simple daily habits can help you feel better, manage stress, and enjoy life even when the weather outside feels gloomy.
Prioritize Strong Social Connections for your Mental Health
When you feel low in mood and lack the energy , it can be harder to get out and socialise . It could be the last thing that you feel like doing. However, maintaining close relationships is a key part of mental health. When the weather keeps us indoors, it’s tempting to make up excuses and isolate, but reaching out to friends and family can lift your spirits. Add into your diary social connections, time to meet up with others, whether for a coffee, a walk, or a shared meal. Social interaction provides emotional support, can help lift moods, raise energy and reduce feelings of loneliness.
Schedule regular catch-ups with friends or family
Join local clubs or groups that meet indoors during colder months
Use phone or video calls to stay connected when meeting in person isn’t possible
Building and nurturing these connections creates a support network that helps you cope with life’s challenges.
Manage Mental Health
Engage in Hobbies
Having a hobby, a passion or project or restarting your hobbies and passions gives your days meaning and a sense of accomplishment. Autumn and winter are perfect times to start something new or deepen an existing interest. Whether it’s painting, knitting, cooking, or learning a new skill, these activities can boost your mood and reduce stress.
Pick a hobby that excites you and fits your lifestyle
Set small goals to track your progress and celebrate achievements
Use hobbies as a way to relax and unwind after a busy day
Purposeful activities help keep your mind engaged and provide a positive focus during darker months.
Connect with Nature and Move Daily
Spending time outside, even when it’s chilly, can improve your mental health. Walking in nature helps reduce anxiety and lifts your mood. In Japan, forest bathing is a practice where people walk slowly through forests, paying close attention to the sights, sounds, and smells. This mindful connection to nature can calm the mind and refresh your spirit. Try it and see.
Aim for at least 30 minutes of outdoor activity each day
Practice your own forest bathing, mindful walking by noticing the textures, colours, and sounds around you
Dress warmly and choose safe, pleasant routes for your walks
Nourish Yourself with Balanced Food Choices
What you eat affects how you feel. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports brain function, can help boost mood and energy levels.
A few areas to consider
Add in foods that can help boost your brain. Incorporate omega 3 fats from oily fish and nuts and seeds. Include foods rich in good fats and whole proteins. Recent research shows that certain foods containing tryptophan can help boost mood and reduce symptoms of depression. There are many foods both plant and animal sources rich in tryptophan including oats, spinach, chia seeds, eggs and chicken.
Try to reduce snacks, sugary drinks, and comfort foods that may cause energy crashes. Cutting back on caffeine and swapping to herbal teas can help you avoid feeling wired and exhausted.
Plan meals that include a variety of nutrients
Eat with family or friends when possible to enjoy company
Avoid emotional eating by finding other ways to cope with stress
Good nutrition fuels your body and mind, helping you stay resilient through the season.
Develop a Relaxing Bedtime Routine
Sleep often suffers when mental health is challenged. Creating a calming routine before bed helps your body and mind prepare for rest. Avoid screens at least an hour before sleeping, as blue light can interfere with your natural sleep cycle. Try reading, gentle stretching, or listening to soothing music instead.
Set a consistent bedtime and wake-up time
Use relaxation techniques like deep breathing or meditation
Keep your bedroom cool, dark, and quiet for better sleep quality
Better sleep improves mood, concentration, and overall mental health.
Practice Mindfulness and Self-Compassion
Focusing on the present moment reduces stress and increases mental clarity. Mindfulness can be as simple as paying attention to your breath or noticing sensations in your body. This practice helps you break the cycle of negative thoughts and worry. Alongside mindfulness, treat yourself with kindness. Avoid harsh self-criticism and reframe unhelpful thoughts into more balanced perspectives.
Spend a few minutes daily practicing mindful breathing
Notice when your negative self-talk arises and gently challenge it
Use affirmations or positive statements to boost self-esteem
Self-care and compassion builds emotional strength during difficult times.
Give Back Through Volunteering
Helping others can improve your own mental health. Volunteering creates a sense of purpose and connection. It shifts focus away from personal worries and fosters feelings of gratitude and accomplishment. Look for local opportunities to support your community, whether it’s helping at a food bank, tutoring, or assisting with community events.
Choose volunteer activities that match your interests and fit your schedule
Start small if you’re new to volunteering
Notice how giving your time positively affects your mood and outlook
Acts of kindness and service strengthen your emotional wellbeing and build community ties.
Start with a smile or a few kind words/compliment to another person.
Taking care of your mental health during autumn and winter means making small, consistent choices that support your wellbeing. Prioritize social connections, engage in meaningful activities, spend time outdoors, eat well, get enough sleep, practice mindfulness, and give back. These habits create a foundation to face the darker months with resilience and hope. Start with one or two changes today and build from there to nurture your mental health all season long.
SAD - Seasonal Affective Disorder
If you struggle with the lack of light and need that light to thrive then you are one of many who suffers with seasonal affective disorder. SAD can change your moods, change your energy to the point where you can feel exhausted and you can feel like you are just half the self you are when in the sunshine and the warmer months. I struggle with this disorder and this is an area which I will expand on in a separate blog post.
If you would like more help on managing your moods do get in touch , if you feel you need more support please contact your Doctor and reach out to supportive organisations such as the Mental Health - mentalhealth.org.uk